BJJ Elbow Pain & Gripping: Why the Gi Wrecks Forearms (and What Helps)
The gi is a forearm machine
Repetitive wrist extension under gripping load is the tendon story — not mysterious 'inflammation forever'. We use staged isometrics, slow heavy holds and return-to-gripping plans that match your competition calendar.
Overlap with our epicondylitis timeline article.
Mobility & performance workshops for martial arts clubs
Beyond 1:1 physio, we deliver mobility and performance workshops for strikers and grapplers — including a recent session with Sydney Uni Martial Arts Team (SUMT). We focus on mobility, strength, the injuries that actually show up in your sport, how to reduce and counteract risk with clear training principles, and how that feeds performance on the mats.
Watch the recap in our video library. To book a workshop or invite us to your gym, use the enquiry form on our workshops page — we'll get back to you with availability and how we can tailor the session.
Book elbow physio
Frequently Asked Questions
Is it tennis elbow?
Often the lateral extensor tendon behaves like lateral epicondylalgia — same rehab principles, different sporting story.
Should I stop gripping entirely?
Short windows of reduced provocative gripping help — then we reload progressively so the tendon adapts.
No-gi easier?
Usually different demands — some people feel better, some swap one overload for another with wrestling ties.
Injections?
Discuss with your doctor — they are not a substitute for load management.
How long?
Many respond over 8–12 weeks with good adherence — highly irritable cases can take longer.
